Category Archives: Heavy Weights

Dips and Kettlebells followed by a Tabatta

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Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:

  • 10 x Ring Dips
  • 20 x Kettlebell Swings @ 70lbs/32kg

Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.

Results:  For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings).  For the assault bike, 43 calories.  For the DUs, 154.

Kettlebell Swings, Deadlifts

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This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings).  For time do 3 rounds of the following:

  • 10 x Kettlebell Swings @ 24kg + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 15 x Kettlebell Swings + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 25 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 1 minute
  • 50 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 3 minutes

Results: 34:57.

Open Workout 16.2 – Modified into a normal WOD

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The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight.  Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight.  After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 9 x Squat Cleans @ 62.5kg (135lbs)

Results:  After 4 minutes, 82 reps.  For the complete 3 sets – 18:06.

SRCF Feb 22 Workout of Burpees and Snatches

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Scaled version of Swamp Rabbit Crossfit’s workout from 22. February.

AMRAP in 4 minutes of:

  • 30 x Burpees
  • Max reps Snatches @ 30kg

Rest 4 minutes then do AMRAP in 4 minutes of:

  • 20 x Burpees
  • Max reps Snatches @ 40kg

Rest 4 minutes then AMRAP in 4 minutes of:

  • 10 x Burpees
  • Max reps Snatches @ 45kg

Results: Round 1: 23 Snatches. Round 2:  12 Snatches. Round 3:  8 Snatches.   Good combination of Metcon (Round 1 and 2) and strength (Round 3).

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.